15m - Dynamics

10m - Handstand Walk Drills

5m - C&J Prep

MetCon - 5RFT:

4 Clean & Jerks 225/155 (heavy)

6 Bar Muscle Ups (or 6-8 PULL UPS or jumping pull ups - no CTB)

40’ Handstand Walk (scaled with 3 wall walks)

*15m time cap

**Leave a lane down the middle of the room, from the pull up rig through the muscle up rig towards the windows, free of barbells for those who will be handstand walking in your class (if any).